A new study published in the Journal of Human Hypertension has highlighted the crucial role of potassium in managing high blood pressure, with bananas emerging as a simple and affordable solution.

Researchers from The George Institute analysed data from the Salt Substitute and Stroke Study (SSaSS), which followed 20,995 participants over five years. The study compared the effects of regular salt and potassium-enriched salt substitutes on blood pressure, stroke risk, and cardiovascular events.

The results were striking: participants who increased their potassium intake experienced a 14% reduction in stroke risk, a 13% decrease in major cardiovascular events, and a 12% lower risk of premature death.

Lead author Dr. Liping Huang emphasized the significance of these findings, stating, "Bananas are an excellent source of potassium, and consuming just two medium-sized bananas per day can provide the extra potassium needed to help lower blood pressure."

Potassium: The Unsung Hero in Bananas

By analysing the "gold standard" measure of sodium and potassium in participants' urine, researchers discovered that supplementary potassium, easily obtained from bananas, accounted for an astonishing 61% to 88% of the blood pressure-lowering effects observed in the trial.

"We have always known that potassium has a role to play in blood pressure control, but until we did these analyses, we didn't realise just how important it could be," Dr. Huang remarked. "Bananas offer a convenient and inexpensive way to increase potassium intake."

How Potassium Helps Regulate Blood Pressure

Potassium plays a crucial role in regulating blood pressure through its interaction with sodium in the body.

Here's a simple explanation of how it works:

• Potassium and sodium work together to maintain fluid balance in the cells and blood vessels.

• When potassium levels are high, the body removes excess sodium from the blood, which helps relax blood vessel walls and reduce blood pressure.

• Conversely, when potassium levels are low, the body retains more sodium, leading to increased fluid retention and higher blood pressure.

• By consuming adequate amounts of potassium, you can help your body maintain a healthy balance between these two essential minerals, thereby supporting healthy blood pressure levels.

The findings are particularly relevant given that billions of people worldwide consume low levels of potassium, often due to the prevalence of processed foods that replace potassium with cheaper sodium.

Bananas: The Easy Answer

Current dietary guidelines recommend a potassium intake of more than 3.5 g/day, but a recent study found that the global mean potassium intake was just 2.25 g/day, with only 35% of the global population meeting this target.

"People find it hard to stick to dietary changes recommended to reduce sodium and increase potassium," Dr. Huang acknowledged.

"Bananas are particularly interesting in this regard, because most people can easily incorporate them into their daily diet without much difficulty."

In addition to bananas, potassium is found in other whole foods such as leafy green vegetables, legumes, nuts, and fruits like kiwis and dates.

A Call for Banana Power

The weight of evidence has prompted an international group of experts to call for the inclusion of recommendations on potassium-rich foods, like bananas, in hypertension treatment guidelines. This call was published last month in the American Heart Association's scientific journal, Hypertension.

With the number of people living with hypertension doubling in the past 30 years to about 1.3 billion, finding effective and practical solutions is more important than ever.

As Dr. Huang stated, "With bananas and other potassium-rich foods, we have a highly feasible and low-cost opportunity to generate a massive global health benefit."

As research continues to unravel the complex relationship between diet and health, the importance of potassium, easily obtained from bananas, in managing high blood pressure cannot be overstated. By incorporating more bananas and other potassium-rich foods into our diets, we may be taking a significant step towards a healthier future.